fatigue and recovery

Question 1

what does EPOC stand for

Answer 1

excess post-exercise oxygen consumption

Question 2

what 3 things cause fatigue

Answer 2

energy depletion
dehydration
build up of waste products

Question 3

why does depletion of energy stores cause fatigue

Answer 3

in long duration sports it will use all the glycogen stores meaning that it will have to use fat stores this happens because the athlete may not be taking in any carbs to rebuild these stores back up

Question 4

how does dehydration cause fatigue

Answer 4

body expels more water than it is taking in meaning the body is loosing more salt which therefore the transport of oxygen and nutrition such as glucose in difficult

Question 5

how does build up of by products cause fatigue

Answer 5

build up of lattice acid and carbon dioxide in short distance activities because no oxygen present

Question 6

what are the two components of EPOC

Answer 6

fast and slow component

Question 7

what does the slow component do

Answer 7

elevated circulation, ventilation and body temp in order to remove lattice acid and H+ ions

Question 8

when does the slow component happen

Answer 8

2-48 hours

Question 9

when does the fast component happen

Answer 9

straight after exercise

Question 10

what does the fast component do

Answer 10

-restore ATP+PC
-restores myoglobin

Question 11

what is EPOC

Answer 11

is the volume of oxygen used post exercise to replenish stores such as ATP and myoglobin
shortage is also equivalent to the amount of 0 required to get rid of lattice acid by converting it into co2 and h2o

Question 12

what should you do in the 2 hour window of recovery

Answer 12

rehydrate and do an active cool down this supports thermoregulation and support elevated circulation

Question 13

what should you do in the 48 hour window

Answer 13

consume protein to repair damaged muscles, and consumen carbs

Question 14

what does EIMD stand for

Answer 14

exercise induced muscle damage

Question 15

what does DOMS stand for

Answer 15

delayed onset muscle soreness

Question 16

what causes EIMD

Answer 16

when individuals undergo exercises the body is unaccustomed too, or when muscles are put under increased levels of demand

Question 17

what cause DOMS and when can it be felt

Answer 17

is the result of EIMD, which is felt 24-72 hours post workout

Question 18

what can recovery be influenced by

Answer 18

fitness levels, injury status of athletes, intensity and duration of exercise, the resources available to help the athlete recover

Question 19

how long does ATP-PC replenish stores

Answer 19

3 mins

Question 20

how long does glycolic system take to replenish stores

Answer 20

20mins-2 hours

Question 21

how long does the aerobic system take to replenish stores

Answer 21

up to 24 hours

Question 22

what 5 things should be completed before muscles can operate again

Answer 22

ATP stores, PC, removal of lattice acid, replenishment of myoglobin with oxygen, replacement of glycogen stores

Question 23

what is EPOC in simple terms

Answer 23

the amount of o2 that we need to consume, more than is normal needed, following exercise

Question 24

how does EPOC happen

Answer 24

breathing fast and deep to increase the amount of oxygen in the body in order to replenish stores

Question 25

what is priming exercise

Answer 25

is a way of manipulating a warm up to improve the speed at which the aerobic system starts with exercise by changing intensity of pulse raiser

Question 26

three factors that are important priming exercise

Answer 26

the intensity of priming, intensity of performance, time between the warm up and the event

Question 27

what happens when intensity of priming

Answer 27

with increase oxygen uptake, enough period of time recovering is needed to prevent fatigue, there is a balance between the effect of priming on o2 uptake

Question 28

benefits of priming exercise

Answer 28

-improver performance
-reduce time to recover
-reduce EPOC
-increase oxygen uptake
-pyruvic acid breaks down to aid transition to the aerobic system